The Trifecta: B.O.B. / Exane / nwskier - Come at us bro

[BabyOilBrah]

Maybe the form was off a bit today (with the delt pain?) Could be the only thing i could think of as bench does carry over. Regardless better safe than sorry BOB

could be, not sure it didn't start to bug me until 250. Always better safe than sorsy and had a nice DL session to make up for it.

I'd love one of your 'disappointing' days Mike! And if you didn't have the disappointing days then you wouldn't appreciate the absolute Zingers. You've got a killer day on the way for the deads tomorrow

haha thank bud

BOB - how is the shoulder feeling now???

oh its fine, felt fine yesterday only got pain when lifting heavier.

Joocey dead lifts dude! Huge 475 reps!
495x3 soon...

hell yeah, that would be an awesome PR

[The Solution]

SICK Pr BOB
get a video of your bench again sometime, lets see how you set up and execute.
Check this out:

http://www.bodyrecomposition.com/tra...-the-pecs.html

[nwskier]

Every time i come ITT i realize i am a little girl compared to the tri-fecta

forever small

oh pls... mr. I rep NFL combine style bench for 20+

Barbell Bench Press
45x30
135x5
185x5
225x3
250x5
285x1

Shut it down here, for some reason I was getting pain in my left front delt. Didn't want to risk repping 315 which would've been my top set so I stopped. No paused benching today either. Angry because I felt like I was gonna get a rep PR on 315.

The right call for sure. It paid off on DLs today too. Sick PR there buddy. mirin' strength progression!

real reason backing off on 315+ reps - probably cause you want to beat 300x3 on CGBP tomorrow

[nwskier]

Saturday 1/25: Ski then Delts/Core

workout pm

did this sorta BOB style on pressing

Seated BB Shoulder Press
135x10
165x5
175x5
185x5
175x8
175x7
135x10

Paused Seated BB Shoulder Press (to chest)
135x5
135x5
145x5
145x5
155x3
155x3

SOHP
135x10
135x10
135x10
135x6

Reverse Pec Deck
165x10
195x10
225x8
250x7 drop 195x7 drop 150x8

Core work
Stretching

More skiing/lifting tomorrow!

[fittofattofit]

B.O.B .... knew you'd kill it on the deads!


NWSkier .... that's a huge amount of pressing Tim .... shoulders must be feeling really good at the moment. It also sounds like it's been a good season for the snow as well so you must be really enjoying the skiing. Great way to spend a weekend

[The Solution]

oh pls... mr. I rep NFL combine style bench for 20+


)

Hey. pressing is a strength
i cant DL and Squat the #'s you guys do in here.

[kingscross]

SICK Pr BOB
get a video of your bench again sometime, lets see how you set up and execute.
Check this out:

http://www.bodyrecomposition.com/tra...-the-pecs.html

Benching with the pecs? Not a fan of bodybuilder benching. This is much safer. EliteFTS So You Think You Can Bench

[The Solution]

Benching with the pecs? Not a fan of bodybuilder benching. This is much safer. EliteFTS So You Think You Can Bench

the goal of a bench is to stimulate the pecs correct?
For most people (not saying anyone in here) many bench improperly and dont activate their chest, and do recruit more shoulder/tricep than activating their chest (since the bench is a chest complex movememnt)

its a good read, but in the end it comes down to personal preference.

[Reko1993]

SICK Pr BOB
get a video of your bench again sometime, lets see how you set up and execute.
Check this out:

http://www.bodyrecomposition.com/tra...-the-pecs.html

Benching with the pecs? Not a fan of bodybuilder benching. This is much safer. EliteFTS So You Think You Can Bench

Yeah that's interesting, I've never seen anyone advise benching with the elbows flared out like that

[BabyOilBrah]

Saturday 1/25: Ski then Delts/Core

sick pressing tim loving the paused work. How did it feel?

Benching with the pecs? Not a fan of bodybuilder benching. This is much safer. EliteFTS So You Think You Can Bench

have always tried to mimic my benching like that ^

the goal of a bench is to stimulate the pecs correct?
For most people (not saying anyone in here) many bench improperly and dont activate their chest, and do recruit more shoulder/tricep than activating their chest (since the bench is a chest complex movememnt)

its a good read, but in the end it comes down to personal preference.

I understand your points coming from a purely BBing perspective. Lifting as heavy as I do and the kinda of training it is the PLing style bench suits me better.

[The Solution]

I understand your points coming from a purely BBing perspective. Lifting as heavy as I do and the kinda of training it is the PLing style bench suits me better.

Im not 100% Bodybuilding, yes i have competed twice, but still i value my health #1 over anything, long term benching will do some damage on our shoulders regardless. I just want to utilize my body as long as possible lol

[BabyOilBrah]

Stayed off the pressing today so no CGBP, ridiculously bro arm workout


Superset 1

Triceps Rope Pushdown
50x12
50x12
50x12
50x12

Rope Hammer Curls
50x12
50x12
50x12
50x12

Superset 2

DB Skullcrushers
20x12
25x10
30x9
30x8

Alternating DB Curls
20x12
25x10
30x9
30x8

Superset 3

Reverse Grip Single Arm Cable Pushdowns
20x12 each arm
20x12
20x12
20x12

High Cable Curls
20x12 each arm
20x12
20x12
20x12

Superset 4

BB French Press
65x12
70x10
75x9
80x8

WG Barbell Curls
65x12
70x10
75x9
80x8

[BabyOilBrah]

Im not 100% Bodybuilding, yes i have competed twice, but still i value my health #1 over anything, long term benching will do some damage on our shoulders regardless. I just want to utilize my body as long as possible lol

Don't disagree with you here!

[StressMonkey]

Progress pic (leaned out b/c of all the skiing?). Had a better pic of the lats but had issues uploading

Damn. Dem shoulders!

start: Oh look, he finally posted a video that won't make me worried that he's going to die.
60 seconds in: Never mind.

Kidding! Cool stuff as usual T.

Went into the gym and my entire body was aching, knees started hurting while at work and my shoulder/elbows are not feeling 100%.... and even with all the food I have been eating, I did not feel like I was recovering, every muscle group was sore. Depending on how this goes, it will either be a three day deload and then back into it or it will be a three day deload followed by two days off the gym completely, starting over on Saturday.

Definitely good you're being smart about that Exane. As has been mentioned before the work you do seems superhuman at times but it's good to know your limits.

[dopamine72]

Mike that is a badass deadlift PR! Got a vid? I hope you do. Waiting for it to show up on my youtube feed lol...

Nice pressing Tim. OHP is getting up there I'm proud breh

Ex I didn't see a workout of yours on this page but I'm sure its more volume than I do in 5 workouts of mine combined lol

Also Mike that's a helluva arm day. What are those bad boys measuring in these days?

[jshaw5]

@Mike - sucks about the shoulder, hope it's nothing serious. Way to make up for it on deadlifts, that's some serious weight you're pulling. Is your PR still 515?

@Tim - sick shoulder session man, such strong pressing.

Im not 100% Bodybuilding, yes i have competed twice, but still i value my health #1 over anything, long term benching will do some damage on our shoulders regardless. I just want to utilize my body as long as possible lol

I don't think that has to be the case. If you're benching with your elbows flared out like that article suggested, then yeah you're probably right. But if you're benching like a powerlifter, it's actually much easier on the shoulders. The externally rotated position of the shoulder is a much more stable and safer position, plus the ROM is reduced, especially with a good arch. Sure it might not stimulate the pecs as much, but that's not everyone's goal in benching. Some people bench just for a bigger bench, not necessarily for bigger pecs.

[The Solution]

I don't think that has to be the case. If you're benching with your elbows flared out like that article suggested, then yeah you're probably right. But if you're benching like a powerlifter, it's actually much easier on the shoulders. The externally rotated position of the shoulder is a much more stable and safer position, plus the ROM is reduced, especially with a good arch. Sure it might not stimulate the pecs as much, but that's not everyone's goal in benching. Some people bench just for a bigger bench, not necessarily for bigger pecs.

Bench regardless overlaps your triceps and shoulders no matter how much you try to take it out of the equation. if you are not benching for your pecs then what are you benching for? Triceps or shoulder? or neither? so what muscle are you truly activing regardless if you flare or do not flare your elbows it is working a muscle, so if its not primarly the pecs then what muscle would the bench press be hitting the hardest? See the rational behind it? not starting a war, there is just common misonception with overlapping bodyparts, just like how when some people row their form is horrible and are using more bicep ad momentum then using their lats.

most people also do not realize how important lat activation is in a bench press and how this can be a key role in getting through a sticking point as well as incorporating a tate/board press to help get through that half way lock out sticking point too. but the thing is if you are not trying to hit your pecs and go for a larger bench there still has to be involvement of some form of your body including other muscles IE shoulders/triceps which take a good beating off a bench press.

[The Shoeless Wonder]

Bench regardless overlaps your triceps and shoulders no matter how much you try to take it out of the equation. if you are not benching for your pecs then what are you benching for? Triceps or shoulder? or neither? so what muscle are you truly activing regardless if you flare or do not flare your elbows it is working a muscle, so if its not primarly the pecs then what muscle would the bench press be hitting the hardest? See the rational behind it? not starting a war, there is just common misonception with overlapping bodyparts, just like how when some people row their form is horrible and are using more bicep ad momentum then using their lats.

most people also do not realize how important lat activation is in a bench press and how this can be a key role in getting through a sticking point as well as incorporating a tate/board press to help get through that half way lock out sticking point too. but the thing is if you are not trying to hit your pecs and go for a larger bench there still has to be involvement of some form of your body including other muscles IE shoulders/triceps which take a good beating off a bench press.

ive had a sore back from benching a few times. Ive also heard of warming up with a few, quick lightweight rows before benching. even now, i flex my lats right before i grab the bar

a lot of people dont realize that benching is a full body exercise; ive cramped up my quad and calf doing it.

[Arubenstein]

Shut it down here, for some reason I was getting pain in my left front delt. Didn't want to risk repping 315 which would've been my top set so I stopped. No paused benching today either. Angry because I felt like I was gonna get a rep PR on 315.

475x4 ties PR

das it bob. had an off day but came back and tied a PR, forever mirin

hope it was just a little 'tweak' and nothing major

[Exane]

Had a lot to catch up on...... You guys have been getting after it, I love it!

Mike - Deads and Squats are getting insane!

Tim - That back workout is just crazy

Sickening stuff, guys!

[The Solution]

Had a lot to catch up on...... You guys have been getting after it, I love it!

Mike - Deads and Squats are getting insane!

Tim - That back workout is just crazy

Sickening stuff, guys!

How you been brother???

[Juggernaut0]

Nice fellas.

Mike: 4 plates for reps on squats? 500 squat again? Finally?!

[Exane]

How you been brother???

Doing good Bob, feeling nice and recovered. Ready to get back after it and pack on some more mass!

[Exane]

Monday 1/27: Quads/Hamstring/Calves/Abs


Box Squats
45x10
135x5
185x5
225x5
275x3
275x3
275x3
275x3
225x5
225x5

Leg Extensions
170x14
170x14
170x14
170x14
170x14

w/ Calf Press
220x22
260x22
260x22
260x22
260x22

Single Leg Curls
25x10
50x10
50x10
50x10

Leg Press
2PPSx12
6PPSx5
4PPSx8
2PPS12

Seated Calf Raises
90x10 - 10 seconds rest
90x20 - 20 seconds rest
90x15|70x15 - 30 seconds rest
70x20|45x10|25x10

drop set

Ab Wheel
BWx25
BWx25
BWx20
BWx15



Took it easy on the squats coming back, endurance is down but the body and joints feel good. Hoping to be picking it back up by next week!

[The Solution]

still putting in work though Exane. all that matters!

[BabyOilBrah]

Seated Barbell Shoulder Press
45x15
95x5
120x5
135x5
155x9 rep PR

best ever was 5 reps with 155

Seated Paused Barbell Shoulder Press
120x3
120x3
120x3
120x3
120x3

Weighted Chins
+40x5
+40x5
+40x5
+40x5
+40x5

Dumbbell Side Lateral Raise
30x10
30x10
30x10

V Grip Lat Pulldown
150x10
150x10
150x10
150x10
150x10


Good news no shoulder pain during anything. Warmed it up and stretched it out really good.

[jshaw5]

Damn Mike, moving some serious weight on press now. Good to hear no shoulder pain too.

[BabyOilBrah]

Mike that is a badass deadlift PR! Got a vid? I hope you do. Waiting for it to show up on my youtube feed lol...

Also Mike that's a helluva arm day. What are those bad boys measuring in these days?

thanks colin, felt good to hit those reps again.

haha thanks arms are 17.5 with a pump and 16.5 cold

@Mike - sucks about the shoulder, hope it's nothing serious. Way to make up for it on deadlifts, that's some serious weight you're pulling. Is your PR still 515?

thanks Josh, deads finally felt pretty good. They've been feeling crappy for a while. Such a weird exercise for me. I go through waves where it feels like my form is awesome and the weight flies around, then I go through waves where the same weight feels like 50lbs heavier.

das it bob. had an off day but came back and tied a PR, forever mirin

hope it was just a little 'tweak' and nothing major

hell yeah thanks bro, feeling fine after a little stretching and mobility stuff

Mike - Deads and Squats are getting insane!

thanks bro

Nice fellas.

Mike: 4 plates for reps on squats? 500 squat again? Finally?!

haha maybe, probably gonna do this next 5/3/1 cycle with wraps on my heaviest set and try and really overload.

Monday 1/27: Quads/Hamstring/Calves/Abs

still nice volume brotha! Mirin high ab wheel reps

Damn Mike, moving some serious weight on press now. Good to hear no shoulder pain too.

thanks dude, big PR and maybe my weaksauce shoulders will start to turn the corner here.

[Arubenstein]

Good news no shoulder pain during anything. Warmed it up and stretched it out really good.

good to hear man!

nice back-to-back PR's as well!

[kingscross]

have always tried to mimic my benching like that ^

I understand your points coming from a purely BBing perspective. Lifting as heavy as I do and the kinda of training it is the PLing style bench suits me better.

Yeah PL style benching will give you teh gains and minimize injury risks compared to shoulders flared BB-style benching.